Changing lifestyles for the sake of the good news . Any strategies?

[BenJepthah]

Our CO has had recent lower back trouble which could be an obstacle for him. 

     He explained that he and his wife were quite physically active prior to the new assignment ( which they cherish) but the circuit is very large and the time spent sitting ( driving, meetings, elders meetings , etc) has taken a toll upon his physical health. His back pain is consistent with what I’ve seen in long Hall truck drivers . So it’s consistent with the kind of challenges people with sitting type work may experience. 

      It occurs to me that some of our assignments may necessitate adapting to some physical changes to cope. Any suggestions?

[daydream]

Sitting is the New Cancer

Sitting, a sedentary behavior, may seem harmless, but you may be surprised by the negative impact it has on your health. An increased risk of breast and colon cancers, type 2 diabetes, and heart disease are all found associated with prolonged sitting. A recent review of 47 studies backed up that conclusion. “Sitting is the New Cancer” is truly a reality, not just a provocative headline

 

Posture and Spine Health
Sitting posture and spine health. When you sit too much, your hip flexors and hamstrings tighten and shorten. The muscles that support your back and neck can become weak and stiff. Prolonged sitting no doubt has contributed to an increase in the incidence of chronic lower-back pain.

 

Sitting Time Can Not be Undone
The conventional wisdom has been if you watch your diet and get aerobic exercise at least a few times a week, you can offset your sitting time. A growing body of research suggests that this advice makes no more sense than the idea that you could counter a smoking habit by running. Exercise alone is not a perfect antidote for sitting.

 

Add Movement to Your Day
..some simple ways to increase your movement can include stretching often, taking breaks, walking up and down stairs instead of the elevator, walk around while talking on the phone, have walk and talk meetings, get a walking partner, walk or ride your bike to work, and/or park farther from the door. Try to stand when you’re reading e-mail and taking phone calls. Consider trading your chair for a large stability ball which engages more muscles or make sure your chair and environment are ergonomic to your body type and movements.

At home, walk the dog (if you have one), garden, do housework: wash windows, vacuum, garden, fold laundry. Dance to your favorite tune. Try changing traditional video games into activity promoting games. Limit your TV time (or exercise during the ads). Avoid sitting whenever possible. During your commute, you can stretch and do isometric exercises, provided you can keep your eyes on the road.

 

Increase Your Exercise
Did you know that the U.S. Department of Health and Human Services recommends everyone should exercise at a moderate-intensity cardio activity on 3-5 days for a minimum of 150 minutes each week or vigorous-intensity cardio activity on 3-7 days for a minimum of 75 minutes each week to counter the dangers of sitting? And they recommend this should be done in combination with 8-10 strength-training exercises, 8-12 repetitions of each exercise twice each week. So even though exercise alone does not compensate for the damage of prolonged sitting, it provides undeniable benefits that are still part of the solution.

 

Mindful Sitting
If you must, you must. When sitting, sit with good posture – a back straight, feet on the floor, head looking straight ahead, muscles in a neutral position. No slouching allowed. Experiment with moving your computer work surface higher so you can do more of your work in a standing position.

 

Take Regular Breaks
The consensus is by simply taking breaks throughout the day you can reverse many of the harmful effects of sitting and improve overall health. However, there are many opinions as to how often and the duration. Mayo Clinic suggests taking short breaks every 15 minutes, while others suggest at least hourly for up to 10 minutes. During breaks it is best to stretch, move around, and get some fresh air. You get the picture – breaks are a must.

 

In summary, it is clear that prolonged sitting is, in fact, a real threat to your health, increasing the risk for type 2 diabetes, heart disease and certain breast and colon cancers. Armed with knowledge and making a few positive changes to your lifestyle can safeguard a lifetime of good health.